CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-upsSpend 10 min setting up and warming up specific movements. Metcon 35 min CAP 12 Days of Christmas (Time) 1 Snatch...Read More
CFPC – CrossFit Weekend Homework: GO SEE STAR WARS EPISODE VII !!! Alternatively, do 1,000 Burpees. You choose… may the force be with you! Warm-up Warm-up (No Measure) 50 Jumping jacks 40 Double unders, or attempts 30 Squat jumps 20 Lunge steps 10 Burpees Weightlifting Back Squat 3 reps every 2 min for 10 min...Read More
CFPC – CrossFit Warm-up (No Measure) 3 rounds: :30 sec HS hold 8 Over and back press 10 Overhead squats 15 Push-ups 50′ Waiters walk each arm Weightlifting Shoulder Press (3 x 10 AHAP, Rest 2 min btwn sets ) Metcon Metcon (Time) 2-4-6-8-10-8-6-4-2 Unbroken Toes to bar 4-8-12-16-20-16-12-8-4 Kettlebell swingsRead More
CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting 1+1/4 Front Squat (10 min EMOM- 1 PERFECT rep, AHAP) Squat to full depth, rise ~6″, return to the bottom and...Read More
CFPC – CrossFit Warm-up (No Measure) 400m Jog 10 min “AMRAP”, quality :15 sec Hollow hold 10 Toe touch + press the sky 16 Lunge steps 10 PVC Pass through 12 Banded Face pulls Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 8 Dumbbell box step-overs, 20″ or lower 200m Row 12 Pull-ups...Read More
CFPC – CrossFit Warm-up (No Measure) Spiderman lunge right, spiderman lunge left, pigeon right, pigeon left x3, hold each position 10 sec Then; Downward dog :10 sec, Puppy dog :20 sec, x3 PVC Burgener Warm-up 1) Down and Finish 2) Elbows high and outside 3) Muscle snatch 4) Snatch drops 5) Full snatch Weightlifting 3-Position...Read More
Announcements We will be having a movie watching party Friday the 11th! We are renting the “Froning Film” highlighting the Fittest Man in history, Rich Froning, and his training to-date. Please join us at 7:15pm and bring your favorite snacks and drinks! CFPC – CrossFit Warm-up (No Measure) Row 3 minutes 12-20 Push-ups Accumulate 30...Read More
Announcements We will be having a movie watching party Friday the 11th! We are renting the “Froning Film” highlighting the Fittest Man in history, Rich Froning, and his training to-date. Please join us at 7:15pm and bring your favorite snacks and drinks! CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run DOWN and BACK 1)...Read More
CFPC – CrossFit Warm-up (No Measure) 3 Rounds: :30 sec Handstand hold 10 Banded Good mornings 3 Hang clean+ :10 sec pause in squat, empty barbell 15 Kettlebell swings Circle up: Run through complex several times w/ PVC and address any issues. Weightlifting A1: Hang Clean A2: Front Squat A3: Split Jerk Metcon Metcon (Time)...Read More
